Seasonal allergies caused by pollen from trees, grass, and other plants have been especially intense this year. A warmer, early spring led to multiple plants releasing pollen all at once, causing higher levels in the air than usual. For people with seasonal allergies, this means stronger reactions – itchy and watery eyes, nasal congestion, sneezing, fatigue, and a general feeling of puffiness and discomfort.
So, what can you do? Managing seasonal allergies naturally is possible with a mix of dietary tweaks, lifestyle changes, and smart strategies to support your immune system.
What Can You Do to Manage Seasonal Allergies Naturally?
1. Cut Back on Phlegm-Forming Foods
Dairy and refined sugar are big culprits when it comes to mucus buildup, which can make nasal and throat congestion worse. During allergy season, choose dairy free foods, fresh foods and natural sweeteners like honey to keep your congestion in check.
2. Reduce Inflammation
When your body’s inflammation levels are high, your immune system has a harder time handling allergy triggers. Refined sugar is one of the top inflammation-causing foods, so cutting back on it is a great first step.
Focus on anti-inflammatory foods like wild salmon, avocado, berries, dark leafy greens, ginger, turmeric, and colorful veggies. Stress can also contribute to inflammation, so prioritize choices that help you to relax and recharge!
3. Eat Peas for DAO
It’s no coincidence that peas are often ready to harvest at the peak of the spring allergy season. Peas are packed with DAO, an enzyme that breaks down histamine, the compound responsible for many allergy symptoms. For the best results, enjoy peas raw to maximize their DAO content!
4. Load Up on Quercetin
Quercetin is a natural compound found in foods like apples and onions. It helps reduce histamine release and inflammation in the body, which can ease allergy symptoms. While it’s not as fast-acting on allergy symptoms as over-the-counter antihistamines, increasing quercetin in your food choices or adding it supplementally works well as a preventative approach if you include it, especially before allergy season kicks into high gear.
5. Boost Your Gut Health
A healthy gut is key to a strong immune system, and a strong immune system can better handle allergens. Support your gut by eating foods that promote a healthy microbiome, like fermented foods (yogurt, kimchi, sauerkraut) and high-fiber options that feed good gut bacteria.
6. Limit Exposure to Allergens
Reducing how much pollen you’re exposed to can make a huge difference! Simple steps like using high quality air purifiers in your bedroom and living spaces, keeping your windows closed and rinsing your nasal passages with saline after time outside can make a big difference.
If it’s windy outside, try to limit your time outdoors, as wind stirs up pollen levels. And when you do head out, consider wearing sunglasses or a mask to block pollen from irritating your eyes.
By making these small adjustments to your diet, lifestyle, and environment, you can take control of your allergies and breathe a little easier. Give these tips a try and see how they work for you!
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Dr. Caitlan Gignac. ND
Naturopathic Doctor San Jose
408-356-1364
Dr. Caitlan Gignac. ND is a naturopathic doctor dedicated to helping her patients achieve optimal health through a natural and holistic approach. She focuses on addressing the root causes of symptoms, empowering patients with tools like nutritional education, lifestyle adjustments, herbal medicine, and natural supplementation, in addition to conventional methods to support lasting wellness. Her expertise spans women’s health, adrenal and thyroid health, mental health, digestion, fertility, and skin conditions. When she’s not caring for patients, Dr. Gignac enjoys connecting with nature through surfing, hiking, gardening, and exploring the Sierra Nevada mountains.
